Izinzuzo eziyi-7 zokudla i-Poha ngesidlo sasekuseni

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Ezemidlalo I-IPL 2021: Ngisebenze ekushayeni kwami ​​ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
• Izindaba USharad Pawar uzokhishwa esibhedlela ezinsukwini ezimbili
• Ezezimali Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
• Ubuchwepheshe Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
• Ama-movie UGudi Padwa 2021: UMadhuri Dixit Ukhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
• Izimoto IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

I-Poha ukudla kwendabuko kwase-India kwasekuseni futhi kusathandwa emindenini yaseNdiya. Ngezinhlobonhlobo zezitsha zasekuseni ezifana ne-oatmeal nama-pancake, i-poha ithathe isihlalo sangemuva. Izinzuzo zezempilo ezinikezwa yi-poha ziningi futhi uma zidliwe, zilula esiswini sakho - okwenza kube isidlo sasekuseni esifanelekile.

Ezingxenyeni ezahlukahlukene zaseNdiya, kunokuhlukahluka kwesitsha njenge-dadpe poha, i-avalakki, i-dahi chuda, i-kanda poha, nezinye. I-Poha yaziwa nangokuthi ilayisi eliyisicaba futhi yenziwa ngelayisi elishayiwe - umthombo omuhle kakhulu wama-carbohydrate, i-iron, i-fiber, futhi igcwele ama-antioxidants, amavithamini futhi engenayo i-gluten [1] .

Esihlokweni samanje, sizobheka izinzuzo zezempilo i-poha engakunikeza zona.

Ukudla okunomsoco ePoha

Isitsha se-poha esiphekiwe sinama-khalori angama-250, futhi ngokungezwa kwemifino, isidlo siba namavithamini amaningi, amaminerali kanye nama-antioxidants. Uma ufuna ukunciphisa isisindo, ungangezi amakinati namazambane ku-poha njengoba kwandisa inani lama-calories [okubili] .

Ukwenza i-poha iphile kahle, yipheke ngamafutha omnqumo. Ungangeza kakhukhunathi no-anyanisi osikiwe ukuze uspruce isidlo sokuqala sosuku lwakho.

1. Ukugaya kalula

Ukudla kwasekuseni kwakho kumele kube ukudla okunempilo kosuku njengoba kungukudla kokuqala okudlayo ngaphambi kokuqala usuku lwakho. Ake sihlole ukuthi kungani i-poha kuthiwa ingukudla kwasekuseni okunempilo kakhulu.

I-Poha ukudla okulula kwasekuseni okunciphisa uhlelo lokugaya ukudla. Njengoba i-poha kulula ukugaywa, ngeke iholele ekuqunjelweni futhi ikusize uhlale uzizwa ugcwele isikhathi eside [3] , okwenza kube isidlo sasekuseni esifanele, uma ufuna ukunciphisa isisindo esithile.

2. Inama-Carbohydrate Anempilo

I-Poha ingumthombo omuhle kakhulu we-carbohydrate enempilo edingwa ngumzimba ukukunikeza amandla. Iqukethe amaphesenti angama-76.9 ama-carbohydrate anconyiwe kanye namaphesenti angama-23 amafutha [4] . Ngakho-ke, ukuthola i-poha yesidlo sasekuseni kuzokunika amandla alinganayo ngaphandle kokugcina amafutha.

3. Ilawula amazinga kashukela egazini

I-Poha icebile ku-fiber futhi isiza ukulawula ukukhishwa kukashukela egazini nokuvimbela noma yiziphi izipikili ezingazelelwe emazingeni kashukela egazini [5] . Le mpahla ye-poha ikwenza kube ukudla okufanele abantu abane-diabetes [6] .

4. Ucebile Ngensimbi

Ukusetshenziswa njalo kwe-poha kuye kwaxhunyaniswa nokuvinjelwa kokushoda kwe-iron futhi ngaleyo ndlela kuncishiswe ubungozi be-anemia [7] . Izingane, kanye nabesifazane abakhulelwe nabancelisayo, bangazuza kwi-poha lapho bedliwa njengesidlo sasekuseni.

Abesifazane abakhulelwe basengozini enkulu yokuba ne-anemia yokukhulelwa futhi bavame ukwelulekwa ukuthi badle i-poha [8] . Ukuze uthole ukumuncwa okungcono kwensimbi emzimbeni, cindezela ujusi kalamula.

5. Okuphansi Ku-Gluten

Abantu abazwela ngokudla kwe-gluten njengokolweni nebhali bangakhetha i-poha ngoba iphansi kakhulu ku-gluten [9] . Njengoba i-poha iphansi ku-gluten, ingacatshangelwa futhi ngabantu okufanele badle ukudla okune-gluten ephansi ezelulekweni zikadokotela.

6. Ngaphansi Kwama-calories

Lesi sidlo esinempilo sinamakholori amancane. I-Poha iqukethe amaphesenti angama-76.9 wamakhabohayidrethi anconyiwe futhi cishe amaphesenti angama-23 amafutha, okwenza kube yindlela enhle kubantu ababheke phambili ekunciphiseni isisindo ngendlela enempilo [10] .

7. Ukudla Okuhle Kwama-Probiotic

Enye yezinzuzo ezinkulu zezempilo ze-poha ukuthi kungukudla okuhle kwama-probiotic. Kungenxa yokuthi ilayisi elibabazekile lenziwa nge-paddy padboiling bese liyomiswa elangeni [ishumi nanye] .

Ngemuva kwalokhu umkhiqizo omisiwe ushaywa uyisicaba ukwenza i-poha futhi ivutshelwe, okusiza ukugcina izitshalo ezincane ezivela kuma-carbohydrate agayekile namaprotheni, ngaleyo ndlela kuthuthukise impilo yakho yamathumbu [12] .

Iresiphi yePoha

Izithako

• Izinkomishi ezingu-2-3 uPoha (irayisi eliyisicaba)
• 1 ithisipuni imbewu yesinaphi
• 1-2 upelepele oluhlaza (oqoshiwe omncane)
• 1 anyanisi (amadayisi amancane)
• ½ amakinati wamakhomishi noma ama-cashews
• Tur isipuni turmeric
• 4-5 amaqabunga e-curry
• ½ inkomishi entsha (eqoshiwe) yokuhlobisa
• Ulamula omusha (ukukhama ekugcineni)
• Usawoti ukunambitha

Izikhombisi-ndlela

• Cwilisa iPoha imizuzu engama-5 bese ukhipha ku-colander.
• Shisisa uwoyela epanini.
• Isizini ngembewu yesinaphi futhi ngokushesha lapho iqhekeka, engeza u-anyanisi oqoshiwe nopelepele oluhlaza.
• Fry kuze kuguquke.
• Faka amaqabunga e-turmeric kanye ne-curry emafutheni ashisayo uma u-anyanisi eseqedile.
• Faka amantongomane.
• Faka iPoha nosawoti uhlanganise kahle.
• Pheka imizuzu engu-3-4 futhi ujabulele!

Encwadini Yokugcina…

Ngokwenza i-poha isidlo esiphelele, imifino exubile ingangezwa. Ungangeza ngisho amahlumela, ama-soya nuggets namaqanda abilisiwe ukukwenza kube ukudla okulinganiselayo futhi okuphezulu kwamaprotheni. I-Poha ingenza isidlo esimangazayo ukuthi ingane yakho isise esikoleni. Ukuze uthole umfutho owengeziwe wezempilo, khetha i-poha eyenziwe ngelayisi elinsundu.

imibuzo ejwayelekile ukubuzwa

U. Ingabe iPoha ilungele ukwehla kwesisindo?

TO. Iqukethe cishe ama-carbohydrate angama-75% namafutha angama-25%. Ngaphezu kwalokho, inezintambo ezanele zokudla ezenza kube ukukhetha okufanelekile kubaqaphi besisindo njengoba kukugcina usuthi futhi kunciphisa imihelo yendlala engakafiki.

U. Ingabe i-poha ebomvu ingcono kune-poha emhlophe?

TO. I-poha ebomvu icace kakhudlwana ekubunjweni uma iqhathaniswa ne-poha emhlophe. Kudinga ukujwayela kancane, kepha uma usukwenzile, nakanjani uzokufaka ekudleni kwakho okuvamile. Imayelana nokwenza ukukhetha okunempilo. I-poha ebomvu ingasetshenziswa kahle ngendlela efanayo ne-poha emhlophe.

U. Singayidla i-poha nsuku zonke?

TO . Yebo.

U. Ingabe i-poha ilungile ejimini?

TO. Yebo. Isidlo esihle sangaphambi kokuzivocavoca siyinhlanganisela yama-carbohydrate, i-fiber ne-protein- ongayithola endishini ye-poha.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni